Total Body Workout in Less Than 5 Min

If you need help and want to arrange a virtual workout with us, contact us at

Low Carb Chocolate Avocado Ice Cream


This is delicious, healthy, full of good fat and only about 15 grams of net carbs per serving. I recommend you use the, ‘Hu Kitchen Dark Chocolate Bar’ –they are super clean, made of only cacao, coconut sugar and cocoa butter. This makes 2 servings (although it’s one serving for me). If you want to make larger amounts, you can proportionately increase the ingredients. I don’t recommend storing this ice cream in the freezer for more than one week, as the consistency will degrade.


  • 2 ripe avocados 🥑 peeled and pitted
  • 1/2-cup full fat coconut 🥥 milk
  • 2 tbsp. coconut 🥥 oil, melted
  • 1 @hukitchen dark chocolate bar 🍫 melted
  • 2 tbsp. cocoa powder
  • 1 tsp. vanilla extract
  • A pinch of sea salt

Step 1: Blend the avocado, coconut milk and coconut oil in a food processor until smooth.

Step 2: Add the melted chocolate, cocoa powder and vanilla extract and blend until combined.

Step 3: Add the mixture to your ice cream maker and let it mix until thickened for about 20 mines. Eat immediately, for a soft and creamy texture, or put in an airtight container and freeze for a firmer consistency (thaw for 5-10 min. before eating). If you don’t have an ice cream maker you can instead put the mixture into a container and freeze it for minimum 4 hours or until set.

Link to Instagram post with videos and pictures:


Spinach, Chicken and Turkey Quinoa Bowl


First off, I hope everyone reading this is safe and comfortable. We’ve all been given an opportunity during this Corona virus lockdown to spend more time with family, embrace hobbies, learn a new skill or if you’re like me, grow a sick, pandemic beard. Aside from to not shaving until this whole thing blows over, I’m going for nice scenic walks, exercising regularly and cooking every meal.

To be safe, Georgia and I have been trying to minimize our excursions into town, and we were stripped pretty low on food. So I scoured the cabinets, freezer, and pantry and managed to put together enough to make a healthy satisfying dinner with enough leftover for lunch. Just because we’re all trapped in our homes doesn’t mean we should let our diets slip. This is an opportunity to get creative with your cooking. Here is what we found:

  • 1 lb. ground turkey breast
  • 1 lb. ground chicken breast
  • 1/4 cup dry quinoa, rinsed
  • 1 package chopped spinach, frozen
  • 1 yellow onion, chopped
  • 3 cloves garlic, minced (Never let a recipe tell you how much garlic to use, you make that decision with your heart)
  • 1 tablespoon crushed red pepper (optional)
  • salt and pepper to taste

1) Add quinoa too small pot with a ration of 1:2 quinoa to liquid. Use water or chicken or vegetable stock for added flavor. Bring to boil, and then reduce heat to simmer and cover for 15-20 minutes. After 15 minutes stir to check if all liquid is absorbed.

2) Sauté onions over 2 Tablespoons of preferred cooking fat until translucent.

3) Add meat and sauté until no longer pink

4) Add garlic and spinach. Cover for 3-5 minutes until spinach defrosts.

5) Uncover and stir entire pot. Once quinoa is finished, add to pot and mix everything together.

6) Season to taste with salt, pepper, and crushed red pepper if you like spicy.

Quarantine is no time to let ourselves fall off of our diets and exercise routines. In fact, working from home and a complete disappearance of social engagements, it should be easier than ever to stick to your diet*. We’re all in this situation together. Please keep yourselves and your families safe.

*Unless, of course, you’re playing the triple role of parent, employee, and teacher. In which case, are you OK?


Alternate Home Workout with Instructor Shayla


Alternate Home Workout with Instructor Shayla

We hope everyone is OK as we ride out this Coronavirus pandemic. I have been asked a lot about how we can workout at home without all of the InForm Fitness custom equipment. With the help of Shayla McGrady, InForm Fitness Instructor, we put together this small video that you can do with some dumbells.

Just remember to go slow, breathe, and work hard. Good luck! Have fun! Stay strong! If you need help and want to arrange a virtual workout with us, contact us!


Alternate Home Workout Due to Coronvirus Shutdown


Alternate Home Workout Due to Coronvirus Shutdown

We hope everyone is OK as we ride out this Coronavirus pandemic. I have been asked a lot about how we can workout at home without all of the InForm Fitness custom equipment. With the help of Robert Francis, InForm Fitness Instructor, we put together this small video that is a series of exercises using a chair, small step, and set of dumbells.

The sequence of workout matters, just remember to go slow, breathe, and work hard. Good luck! Have fun! Stay strong!

If you need help and want to arrange a virtual workout with us, contact us at


Strength Training for Rider Fitness


Strength Training for Rider Fitness

Hi, I’m Laura Crump Anderson. And I’m an Equestrian Fitness Specialist with InForm Fitness. My name’s Cameron Rouse and I’m an Equestrian Fitness Specialist here at InForm Fitness.

We started a strength training program targeted toward an equestrian because both Cam and I are equestrians. We have been through the physical demands that are required of a rider and realized very quickly that what we’re doing. We expect our horses to be athletes and we don’t put the same pressure on ourselves. This is most important for the equestrian rider because you know that strength training in general across the board, everyone needs the strength training, but we want to help our riders get strong so that they’re able to compete to their athletic potential.

During a session a client will come in to the studio and they will get on different equipment. They will work to a point of muscle failure. Our goal is to fatigue the muscle so deeply that it needs the time for rest and recovery, so that you are stronger the next time you sit on your horse.  That’s why this protocol is only 20 minutes once or twice a week for the rider. We have such demanding schedules. We have to be in and out of the barn most days of the week. We’re doing a lot of different things with our body physically, but we don’t have the time to be engaging in an hour of exercise most days of the week. Strengthening your body, so that you can perform better in the saddle is just as important for the person who’s out competing at the 4 Star Level Events, at the Show Jumping Grand Prix, or Dressage Riders. It’s just as important for them as it is for the person who’s going out for a hack on Saturdays.

We have developed a equestrian membership to allow for the flexibility needed of the equestrian schedule. We have developed packages varying in sizes, so that you can come in and do a program consistently. We book about 30 minutes and then 20 minutes about is going to be in the studio working on the machines. We highly fatigue each muscle group, so it’s a very intense 20 minutes. Once you get through it, you feel powerful and stronger. We know that our clients are improving because we take iPads to each machine and we keep track of your time under load. Typically in every session we’re going to include the leg press that’s going to be working all the muscles of your lower body including your trunk. Another great one that I love is the lat pulldown which really works on your upper body posture. In addition, we also focus on the spine and core, so we have a back extension machine that is really super helpful in eliminating an individual’s chronic pain that they feel.  We also have an abdominal machine which is absolutely key for building a strong center.

At InForm Fitness, we find it really important to have measurable results. One way we do that is through quarterly test.  We show the client’s increase in weight over time, but another big piece that is equally important is using are Body Machine. This is an excellent machine because it can show your percent body fat as well as your fat mass and skeletal muscle mass. This is a huge piece of the puzzle because we can show you exactly where your starting to after you’ve been doing this program for six weeks, three months, and six months the results that you’re getting in a quantifiable way.


“I definitely would recommend it. I have recommended it to a bunch of my friends from backyard Riders and up to my upper level riders, just because it’s so all-encompassing.  It makes you stronger as a rider, but also in your other fitness goals too. it’s short and you can fit into your crazy schedule.

Definitely I would say come on in bring your skepticism bring your skepticism and your questions and we will do our best to help you have a better understanding of what we do here at InForm because it really is crucial, especially to the horseback rider people can tell within the first two or three sessions that WOW, this really does work for me!


Failure Is The Only Option


Failure Is The Only Option

Failure.  This one little word generally has a negative connotation attached to it, yet in the world of exercise, strength training ‘to (muscle) failure’ is the goal.  Training to failure means the trainee loads the muscles through a pain free range of motion to the point of absolute muscular exhaustion, i.e., the inability to move the weight, even another inch, with safe and proper form.

In my day-to-day work as an exercise instructor at InForm Fitness in Manhattan, NY, it is not uncommon to hear a client say, “I don’t like to fail”.  The idea of exercising to muscular exhaustion (failure), for many, is discouraging and leaves them feeling quite negative.

It is important to reorient yourself from what you generally think of the word “failure” to mean and think of it as a pathway to success.  C.S. Lewis has said, “Failures are finger posts on the road to achievement”. While I am pretty sure he didn’t have strength training in mind, I think it applies beautifully.

The goal is to always try for one more repetition (with safe and proper form) even if you do not think you can. Should you complete that repetition you must try again, always working for even just one more inch. This tremendous effort sends the signal to your brain to make your existing muscle fibers stronger.  Unfortunately, should the trainee try to avoid muscle failure and therefore avoid the discomfort, they would never illicit the response they need  to achieve all the wonderful benefits of strength training.  Simply put,  failure is the only option.

So, remember, with this new paradigm, strength training to failure is not a sign of weakness. Quite the contrary, it is a sign of strength, and of more strength to come.


“Muscle: The Fountain of Youth”


Muscle: The Fountain of Youth

The true, universal value of exercise boils down to only one thing – your quality of life. Our functional ability and stamina depend on our physical strength – the more we have, the more we can do, and the better we will age (and the more fun we will have doing it). Put simply, use it or lose it.

As modern professionals, we do it all these days: career, family, interests, social networks, higher personal development, etc. But if meaningful exercise isn’t carved out, do know that your quality of life takes the hit. Whether that hit presents in your real-time, day-to-day living or in the ultimate cultivation of a possibly-avoidable, better managed, or even reversible genetic pre-dispositions. You will pay the opportunity cost somehow, at some time.

While we continue to be a visually oriented society, having long exercised predominately to “lose weight,” the presumption is often still that if we look good, we feel good, and as a corollary, are fit and healthy. That presumption is dead wrong, so even if just for a moment, ditch the notion of exercise having anything to do with what’s attractive, and focus on your health.

More skeletal muscle, in conjunction with a balanced diet will ensure that your insulin levels remain steady and suppressed. Alternatively, high insulin triggers your stress hormones, adrenaline, and epinephrine to activate a process to store large amounts of fat. Insulin blocks fat metabolism and directs sugar to be stored as fat, and the resulting body composition will put you at greater risk for developing diabetes, heart disease, obesity and sarcopenia.

If you’re one of the millions of women suffering from osteoporosis (or at risk), building muscle directly increases bone density by putting increased stress on the bones, making them stronger, healthier, and less prone to fractures and breaks. Not only does increased bone density slow the devastating bone loss associated with getting older, it also helps to counteract any future loss by building additional bone matter. Your new muscle mass will also serve to protect your bones, guarding them against injury and cushioning the blow in case of a fall.

Aesthetically, well-developed back and shoulder muscles will improve posture, toned arm and leg muscles, calves too, improves appearance (and helps prevent the formation of varicose veins), pectoral muscles enhance the lift of the bust, etc. If you are after a younger looking, more vibrant feminine body, you want more muscle. And, added muscle improves our appearance with definition and helps to fight gravity, holding up our desirable body fat in the right places.

Building muscle is the best way to proactively combat the myriad problems associated with ageing. Indeed, osteoporosis, diabetes, diminished cardiac function, weight gain, glucose insensitivity, joint pain, loss of balance and injury, can be traced back to perpetual muscle loss. Logically then, one of the best things you can do to protect your overall health is to build muscle. Remember that our skeletal muscles serve as the engine, chassis, and shock absorbers of our bodies.

Exercise can only do three things: stimulate our body’s growth hormone mechanism (build muscle), prevent the physical improvements we seek (overtraining), or produce injury (getting hurt). So how do we build muscle?

The simplicity of the InForm Fitness is genius – slow-motion strength training requires that our Clients perform weight-bearing exercise as intensely as they can, with as much control and focus as they can, both briefly and infrequently. In exchange for an albeit challenging and highly focused 20 minutes once or twice a week, you can avoid spending hours each week in the gym and instead enjoy your free time to live the life you want. Science based and evidence backed, this workout produces amazing results.

InForm Fitness is not an athletic gym, or the typical personal exercise Studio. All sessions are private, one-on-one with a Strength Training Instructor and scheduled by appointment only. InForm Fitness offers revolutionary program for people with demanding schedules, who want optimal results in minimum time.


Caesar Salad Recipe


Nicole’s Homemade Mayonnaise

Facing the ugly truth, I had to give up Hellman’s, being 92% soybean oil. But I loved the taste, texture, consistency, look, smell, and feel of Hellman’s, to say nothing of BLTs, and couldn’t find a substitute I liked. Once I did, I realize it’s not the bread but the Hellman’s that makes the BLT taste like it does, so I liberally now spread the mayo on two lettuce leaves, slice the tomatoes on, salt and pepper, and then layer on the bacon.

I did some experimenting and settled on the following recipe:

  • 1 large egg
  • 1 tablespoon raw apple cider vinegar (Bragg’s)
  • ¼ teaspoon dry mustard
  • ¼ teaspoon ground white pepper
  • ¾ teaspoon sea salt
  • 1 cup light olive oil (Filippo Berio Extra Light Tasting Olive Oil)

Put all the ingredients in the glass tumbler that comes with the immersion blender or a similar one (but not narrower). Put the dry ingredients (dry mustard and ground white pepper) in first and then the apple cider vinegar and stirred it just enough to make sure that the dry ingredients won’t clump together. Then drop in the whole egg; then pour in the oil.

Let sit for a minute or two while the oil rises to the top. Place the immersion blender in so that it sits firmly on the bottom of the glass container. Set it to the highest speed and turn on. Hold the glass with your other hand. Do NOT pull the blender up and down or out and around, just allow it to set at the bottom of the container. In a little less than a minute, the mixture will emulsify and look like mayo. Then gently move the blender up and down a few times to incorporate any remaining oil.

My experiments have revealed the following: Two eggs are one too many for one 1 cup of oil. You won’t get the proper thickness with two. Apple cider vinegar is better than lemon juice, in my opinion on taste. Dry mustard is better than Dijon, same, just tastes better to me. White pepper is better than. The real secret is the light olive oil; Bertolli and Filippo Berio work fine.

And, since, I have coming increasingly to prefer AVOCADO OIL and the kick lime juice instead of Vinegar.

My best Caesar Salad Dressing Ever


  • 1 cup Nicole’s Homemade Mayo
  • 2 tablespoons fresh lemon Juice, or raw apple cider vinegar (Bragg’s)
  • 2 tablespoons champagne vinegar, or coconut vinegar
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons Dijon mustard
  • 2 anchovy filets (if “yuck,” use 1 tablespoon Capers)
  • 4 garlic cloves (or 2, to taste)
  • ½ cup fresh grated high-quality parmesan
  • ½ teaspoon Sea Salt
  • 1 teaspoon pepper
  • ¾ teaspoon sea salt
  • ½ cup olive or avocado oil, to be drizzled into blender last slowly

Later, add another ½ cup fresh grated high-quality parmesan to 3 cleaned and slice organic Romaine hearts when tossing salad! You should have plenty of dressing left for a dip or another salad to serve 6!


  • 1 cup Marcona Almonds, Pine Nuts or Walnuts – adds protein, fat and fiber! Imported from Spain, Marcona are the “Queen of Almonds.”
  • Thinly sliced red onions
  • Cherry tomatoes
  • Bacon
  • Chicken, Salmon or Shrimp